Waking up and heading straight to work without time for exercise? Here are some simple moves you can do right at home to start sculpting toned arms. Even just 5-10 minutes a day of focused training on your biceps and triceps can go a long way. These exercises require no equipment and can easily fit into your morning routine before starting your day.
Start with bicep curls to target the front of the upper arm. Stand holding a water bottle or use lightweight dumbbells if available. Keeping your elbows tucked in, slowly curl the weights up towards your shoulders. Do 2-3 sets of 15 repetitions for toned biceps.
For triceps, do pushups against the wall or floor. Starting in a plank position, lower your body slowly by bending at the elbows until your nose nearly touches the surface. Push back up and repeat for 2 sets of 12-15 pushups. This classic move works both the back of the upper arm as well as the chest.
Next, try overhead triceps extensions. Standing straight, lift one arm straight up overhead holding a weight. Bend at the elbow joint to lower the weight behind your head, then straighten the arm back to the start. Swap sides after each rep for an isolated triceps workout. Aim for 2 sets of 10 reps per arm.
Planking is a great bodyweight exercise that also works the arms. Get into a high plank position with your forearms and toes on the ground, back straight and hips elevated. Hold the position, engaging your core and arm muscles for up to 1 minute to feel the burn.
For an all-over arm finisher, try bicep hammer curls. Curl two water bottles or light weights up towards your shoulders, but keep the palms facing each other instead of facing inward. Squeeze the biceps at the top for an extra challenge. Complete 2 sets of 12-15 reps to round out your morning arm routine.
